Basic everyday WODs.
Jamie
Strength
Back Squat
Every minute, for 12 minute, complete 2 back squats
Starting moderately heavy, increase the load every 3 minutes
(begin around 67%, end around 87%)
NO FAILED REPS!
Conditioning: “Evergreen” Last done 2/10/2014
10 MIN AMRAP
10 Alternating Front Rack Lunge Steps (95 / 65)
10 Box Jumps (24 / 20)
10 Toes to Bar
Rx+ 135 / 95, 30 / 24″
Becca
Warm up
Rowling – score a perfect 100m!
Conditioning
Every 5 minutes, for 25 minutes (5 sets), complete the following:
400 m run
15 Hang Power Cleans (135 / 95)
15 Box Jumps (24 / 20)
Rx+ 185 / 115
Your score will be the slowest of the 5 sets.
Will
Strength
Front Squat
Every minute, for 12 minutes, complete 2 front squats
Starting moderately heavy, increase the load every 3 minutes
Conditioning
“15 minute work capacity test”
15 Thrusters (95 / 65)
15 Pull-ups
15 Burpees
Merry Christmas!
Strength
“12 Days of Forte”
1 Thruster (115 / 75) [155 / 105]
2 Handstand Push-Ups [strict]
3 Box Jumps Overs (24 / 20) [30 / 24]
4 Burpees
5 Wall-Balls (20 / 14) [30/20]
6 Front Squats (115 / 75) [155 / 105]
7 Deadlifts (115 / 75) [155 / 105]
8 Kettlebell Swings (53 / 35) [70 / 53]
9 Pull-ups [ctb]
10 Alternating Front Racked Lunges (115/ 75) [155 / 105]
11 Toes to Bar
12 Overhead Squats (115 / 105) [155 / 105]
This’ll be a fun one, but be sure to scale appropriately. This is how it’ll go:
You’ll do 1 thruster, then 2 HSPU + 1 thruster, then 3 BJ + 2 HSPU + 1 thruster, then 4 burpees + 3 BJ + 2 HSPU + 1 Thruster, etc…
just like the 12 Days of Christmas song. Maybe the coaches will be kind enough to put that song on repeat as you push through it.
Have fun with it! Katelyn and I hope everyone has a joyous and safe holiday. Eat, drink and be merry!
HOLIDAY SCHEDULE:
Wednesday: 11:30 only
Thursday: Closed
Friday: 11:30, 4:30 and 5:30 only
Saturday: Normal
Sunday: Normal
Running alongside barbed wire
Strength
Shoulder Press
Every minute, for 12 minutes, complete 2 presses
Starting moderately heavy, increase the load every 3 minutes
NO FAILED REPS!
Conditioning
Four rounds for time of:
200m Run
6 Shoulder to Overhead (115 / 75)
9 Burpees Over the Bar
12 Box Jumps (24 / 20)
Rx+ 175 / 115
Memo to Staff: Time to Lose a Few Pounds | The Wall Street Journal
Coaches brunch at the Omni
Strength
Back Squat
Every minute, for 12 minute, complete 2 back squats
Starting moderately heavy, increase the load every 3 minutes
(begin around 65%, end around 85%)
NO FAILED REPS!
Conditioning
Three rounds for reps of:
1 Minute of Rowing (cals)
1 Minute of Sprawl-Balls (20 / 14)
1 Minute of Goblet Squats (53 / 35)
1 Minute of rest
Each round will be scored for reps
Alaina
Strength
Front Squat
10 Minutes to build to a heavy single
then
1 attempt for max reps at 70% of todays max
Conditioning
“Annie”
Complete the following for time:
50-40-30-20-10 rep rounds of:
Double-unders (Rx must go unbroken)
Abmat Butterfly Sit-ups
Rx+ toes to bar instead of sit-ups
*15 minute cap*
Exercise can have a powerful effect on brain function | Post Bulletin
Lunges
Strength
Deadlift
Every minute, for 12 minutes, complete 2 deadlifts at 75-80% or 1 rep max
Conditioning
“Nasty Girls”
Three rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135 / 95)
Mobility Comes First – Coach Burgener
The 6 AM class gets work done.
Gymnastics
Three sets, NOT for time:
1-3 rope climbs (legless if possible)
6-10 Strict toes to bar
10-12 Handstand Push-ups OR Strict push-ups (strict HSPU if possible)
Conditioning
“The Good, the Bad, and the Ugly”
Four rounds of:
16 Thrusters (95 / 65)
30 Kettlebell Swings (53 / 35)
24 Walking Lunges w/ Plate Overhead (45 / 25)
Rest exactly 3 minutes between rounds
*Score will be total time, including 9 minutes of rest*
Last done: April 24, 2014
The 1 Kilo Rule: Set Yourself Up For Success | Catalyst Athletics
Whit
Strength
Shoulder Press
Every minute, for 12 minutes, perform 2 presses (no touch and go)
Starting moderately heavy, increase the load every 3 minutes
Conditioning
Complete the following for time:
15-12-9-12-15 rep rounds of:
Box Jumps (30 / 24)
Chest to Bar Pull-ups
Buy out: 100 Double-unders
Rx+ 9-6-3-6-9
Box Jumps (40 / 30)
Bar Muscle-ups
Buy out: 25 triple-unders
The Qualifying Process for Regionals and the Games Gets Tougher | Box Life